Moderation NOT Deprivation...Why You Should Eat That Cookie

So I like food, probably more than the average person,LOL. Being healthy is also really important to me.

I read up a lot on different diets, approaches, and lifestyles. What struck me in my research is how prescriptive most methods are. We don’t like to be tied down. So I wondered how I could possibly stick to something that didn’t allow me to live my life and wasn’t flexible enough to adapt.

Fad diets tell us what to eat, what not to eat, hell, they even tell us to inject ourselves and starve to be “healthy,” and it’s really confusing trying to figure out what you should be eating.

I’m all about 80/20, which  is something my mom taught me. It’s about doing the right thing 80 percent of the time and doing what you want the rest of the time....this is in regards to health choices.

What Should You Do 80 Percent of the Time?

Eat clean, whole foods. It's easier than it sounds. To stay on track, I stick to a few basic guidelines:

• If it doesn’t expire, avoid it. And be scared, that’s pretty gross.
• If it’s wrapped in plastic or tinfoil, avoid it. This generally means its got added preservatives.
• If you don’t know what plant or animal it came from, avoid it. That’s just creepy.
• Aim to get your fill of fresh whole fruits and veggies. I like to use hot sauce, hummus and lots of spices to keep it interesting.

Fad diets tell you what to do or what not do; they’re pretty black and white. They forget that any diet or lifestyle choice has to check two major boxes:

1. Does your body respond well to it? Are you healthy and happy eating vegan/paleo/gluten-free/whatever you’ve chosen to be? Everyone’s body is different; we need different things and respond differently, so it makes sense that there isn’t one diet that's perfect for everyone.
2. Does it fit into your lifestyle? Obviously new diet decisions often require making lifestyle changes, but there are things you just can’t control, such as food allergies, or career circumstances that require frequent travel.

Until we understand that diet should be a lifestyle choice rather than an aggressive period of deprivation and discomfort, we don’t stand much of a chance of any longevity or real change in what we consume.

If I can understand why I’m eating this way and can reasonably fit it into my life, then I stand a much better chance of sticking to my new healthy relationship with food.

What Should We Do the Rest of the Time?

Eat that damn cookie. Whatever that magical, desirable, unforgettable food is that you dream about marrying just to eat at the alter, eat it. Eat some of it, that is. If it’s cookies that get you going, eat a cookie. Eat ONE delicious cookie, savor it, really appreciate it and acknowledge it for what it is — an indulgence! Then put the bag away and go on your merry cookie high way.

When we’re told we can’t have something, it’s all that we want. We obsess about it, we dream about and ultimately you give in and eat it. But you don’t eat just a bit, you binge. This is because:

1. You’ve been fixating on this food — the forbidden fruit — so when you cheat, you’re definitely gonna go for it, and cheat Tiger Woods style.
2. You think you can’t ever have it again, so you eat as much as of it as possible now. It’s the same reason a lot of us gain weight right before we start a scheduled diet; we squeeze in as much indulgence as possible, which ultimately sabotages our diet because we shock our bodies and go into sugar/alcohol/whatever withdrawal.

What happens next is the worst part of it all. You feel defeated and like you failed. So you give up. This isn’t because you’re weak, it’s because eating healthy is hard, and it’s a hell of a lot harder when you hold yourself to an unrealistic and unenjoyably standard.

How to Eat Healthy and Be Happy

The path out is pretty simple (even though it's not always easy!):

• Eat clean, whole foods.
• Avoid processed junk and chemicals.
• If you want to eat crap, eat clean crap. A homemade chocolate chip cookie beats a Chips Ahoy by miles and doesn't have the chemicals or creepy long shelf life.
• When you indulge, enjoy it. Don’t feel guilty, defeated or regretful. Acknowledge the indulgence that you (hopefully) deserve, and then get right back to your 80% awe-inspiring dedication to your health and wellness (or just losing the belly fat -- whatever floats your boat).

How To Start Working Out, When You Don't Like To Exercise

You know who you are. As hard as you’ve tried, you’ve never liked going to the gym. Maybe you’ve even hired a personal trainer a few times, hoping the added expense and accountability would be enough motivation to turn you into a regular gym rat.

But it didn’t work.

Every time you’ve started an ambitious workout program with the goal of getting in shape, something–you’re not even sure what–cuts you short before you’ve reached your goal.

Deep down though, you know what the problem is: you don’t like working out. It’s hard, it’s uncomfortable, it’s sweaty and the weight room has a weird smell. You don’t like how you look in those stupid clothes, and who even has time for that sorta thing anyway?

But still you wonder about those people who are in the gym all the time. What’s their secret? How do they stay motivated day after day and year after year? Are they a different species? Or is there something they know that you don’t?

Few people on this earth were born with an innate love of the gym. But what generally separates people who like working out from those who don’t is pretty simple: fitness.

Working out sucks when you aren’t in shape. But the good news is that you don’t need to become a complete meathead to get to a place where exercise is no longer a pain. Just like learning to cook, once you reach a minimum proficiency level–in this case fitness level–exercise stops feeling bad and starts feeling good. And just like with cooking, the only way to get there is to Just Do It*.

If you’re just starting a workout program your goal shouldn’t be to get buff or lose weight. The first step is getting to a fitness level where you no longer hate to exercise. And for that all you need is consistency.

When you first start your program don’t force yourself to do anything too hard or unpleasant, just make sure that you stick with it and never quit. I hated running my entire life, so the first time I went jogging after years without any cardio training I told myself I would just run until I got tired. I literally made it about 4 blocks and went home. After a week or two I was up to 8 blocks. That was over 10 years ago and I’ve since completed three marathons. Running is no longer my go-to sport, but I’m now the fit person I’ve always wanted to be.

There’s no reason to torture yourself at the gym. Once you’re in better shape you will enjoy pushing yourself a little harder every now and then. But until you get there, just make yourself do something. Anything. Just do it regularly and don’t make excuses.

The key to being consistent is making your workout so easy/convenient/fun/awesome that not doing it just feels stupid. Here are a few tips to set you up for a lifetime of fitness.

10 Tips For Starting & Sticking With Exercise

1. Commit to consistency

This is worth repeating. Make a commitment to sticking with your plan. If you find yourself not able to meet your goals, change them so they’re easier.

2. Take baby steps

3. Pick an exercise that’s fun

Not all exercise happens in the gym. Like to climb rocks? Shoot hoops? Swing the bat? Start with the fun stuff and work your way up.

4. Bring a friend, make it competitive

Having a workout partner is one of the most effective ways to be accountable and make your workout fun. Making it a competition is also great for motivation.

5. Join a sports team

Even better than one friend is a group of friends. Intramural sports teams are a fantastic way to get a few weekly workouts.

6. Get into music, podcasts and audiobooks

If your schedule isn’t conducive to group activities, your iPod still got your back. Put together an inspiring workout mix, download some of your favorite podcasts and audiobooks and whistle while you work.

7. Get a dog

You know what takes a lot of energy? Puppies! If you can’t motivate to exercise for yourself, at least do it for Fluff Fluff.

8. Caffeine charge

Sometimes a long day can make an evening workout seem impossibly difficult. At times like these, caffeine is your friend. After about half an hour you’ll need to workout to burn off that extra energy.

9. Get some nice workout clothes, shoes and mp3 player

New toys are fun. Sometimes it’s the little things that help the most.

10. Reward yourself

Doing something consistently is an accomplishment, even if your actual task seems small and insignificant. If you’ve been exercising regularly, don’t forget to pat yourself on the back for many jobs well done.

Getting Started-Exercise Goals for Healthy Living

Getting Started

Exercise Goals for Healthy Living

Making exercise part of your daily life isn't hard if you make it a priority. To do that, you need to develop goals and an exercise plan that matches your needs and interests.
These steps can help you define your personal goals and put them into action. Be sure to check with your health care provider before beginning an exercise program.

First step

Determine what you want to achieve through exercise. Do you need to lose weight? Help maintain a healthy weight? Reduce your risk for heart disease? Get in better shape? Knowing what motivates you can help you stay focused.
Regular exercise offers a variety of benefits. It may reduce your risk for heart disease, type 2 diabetes, high blood pressure, and stroke. It may also lower your LDL, or "bad" cholesterol and triglyceride levels, and boost HDL, or "good" cholesterol levels. It also helps with weight control, and builds and maintains healthy bones, muscles, and joints.

Second step

Think about the type of exercise that will meet your goals. If your goal is endurance, gradually build up the amount of time you work out. If you want to lose weight, you need to do aerobic exercise, such as walking or jogging, for at least 30 to 60 minutes most days of the week. If you are concerned about osteoporosis, weight-bearing exercise, such as walking, will help build strong bones. If you're not sure what exercise is best for your needs, talk with your health care provider. The most effective exercise program includes aerobic exercise on some days, exercises to improve strength on other days, and balance and flexibility exercises on most days. Try to find an exercise routine that you enjoy, then commit to doing it.

Third step

Choose your workout time wisely. If you schedule your workout for the morning, but you are not a morning person, you may be setting yourself up for failure. Pick the time of day when you have the most energy and enthusiasm. Do you enjoy getting up early and starting the day off with a brisk walk? Or do you prefer working out your stress at the end of the day? Whatever your answer, that's when you should schedule most of your exercise.

Going forward

o continue with it. One of the differences between a person who exercises regularly and a person who doesn't is motivation. These tips can help you put on your sneakers instead of turning on the television:

• Make exercise a priority. When you plan your week, schedule time for exercise, and treat it like an appointment that you can't break.
• Track your workouts. Try marking an X on your calendar every day that you work out. This may give you a sense of accomplishment, which will help you keep going.
• Keep an exercise diary. Another way to monitor your workouts is with an exercise diary. Note how long and how far you bike or walk, how much weight you lift, or how many laps you swim. Or, if you own a computer, you may want to keep track on a spreadsheet. This record may help motivate you to keep going.
• Join an event. Sign up for a fitness event such as a 5K run, a charity bike ride, or walkathon. Getting in shape to compete in a race can be a good motivator. A charity event can be motivating because when you cross the finish line, other people will benefit, too.
• Exercise with a partner. Finding a friend to share your workouts gives you a chance to be social while you get fit. Knowing that your friend is relying on you will help keep you motivated.

Overcoming setbacks

If you end up sliding back into old habits, don't consider yourself a failure. It just means that you're human. Try to look at a setback as part of the process of making change. If you skip a few workouts, make a plan to simply start again the next day.

Recipe of the Week: Happy Mother's Day!

Frozen Margarita Recipe

Heart Healthy Recipe Gluten Free Recipe

You don't need alcohol to enjoy this healthy summer drink that’s fat free and delicious—frozen margaritas that everyone can enjoy. This nonalcoholic drink has only 30 calories a serving. 

Ingredients

• • 2 Tbsp coarse salt or coarse sugar, optional
  • Lime wedge, optional
  • 3 oz frozen limeade concentrate
  • 3/4 cup orange juice
  • 1/3 cup unsweetened grapefruit juice
  • 25 to 30 small ice cubes (about 4 cups)
  • Lime slices, for garnish

Preparation

• • If using, place coarse salt or sugar in a shallow dish. Rub rims of margarita glasses with lime wedge and dip rims into salt or sugar and shake off excess. Set aside.
  • In a blender, combine limeade concentrate, orange juice and grapefruit juice. Cover and blend until smooth. With the blender running, gradually add ice cubes, blending until slushy. Pour into glasses. Garnish with lime slices. 

Yield: 8 servings

Nutrition Facts

Serving Size: 1/2 cup

• • Calories: 30
  • Fat: 0
  • Saturated Fat: 0
  • Cholesterol: 0
  • Sodium: 0
  • Carbohydrates: 8g
  • Fiber: 0
  • Protein: 0

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

6 Ways to Pamper Yourself to Reduce Stress

Take a spa day

A day at the spa doesn't have to be expensive. Check your local spas for specials. Most of them have discounts for new visitors and monthly specials for everyone. Maybe you can't afford to splurge on a full day of pampering, but that doesn't mean you can't indulge at all. Ask for a half-day package that combines three or four treatments. Even just a massage and a facial are enough to help you relax and feel good.

Relax with meditation

Pamper yourself every day through meditation. Meditation helps you relax, and it also has a number of other health benefits. It can reduce anxiety, depression and stress. Meditation also helps build self-confidence, improves concentration and productivity and provides peace of mind. Physically, it can lower blood pressure, improve circulation, decrease muscle tension, cure headaches, harmonize your endocrine system and enhance your immune system.

Get a mini makeover

If you are in a bit of a rut, head to your local salon (or even the department store makeup counter) and get a mini makeover. A new haircut or professional makeup application does more than make you look good -- it also helps you feel great. Pay attention to the makeup application tricks and hairstyling techniques so that you can recreate the look at home with ease.

Get away for the weekend

Take a break and get away for a weekend of pampering. Book a night or two at a hotel and take advantage of its services. Order room service and an in-room massage. Lounge at the hotel pool, relax in the hot tub or get a treatment at the spa. Indulge a little and pamper yourself. Even if the hotel is in your own city, it will seem like a getaway just because you're in different surroundings.

Have a pedicure party

If you can't afford to head to the spa or go out of town every week, don't worry. You can still pamper yourself simply by having a get-together with your girlfriends. Invite a handful of your BFFs over for girls' night in. Enjoy an evening of laughs, good conversation and a little bit of pampering in the form of pedicures or facials.

Buy yourself a treat

Every week, treat yourself to something special. It doesn't have to be expensive -- a new paperback you've been wanting to read, a bouquet of flowers for your table, a new piece of clothing or a small item for your home will do. Love yourself enough to pamper yourself with the things that make you feel good or make your life a little easier.

This is Not A Diet...It's My Life

Getting My Exercise Groove Back: 

Step One: Find a workout that excites you.

I plan a Dance Jam workout for Saturday's with my favorite instructor. Getting to see him again and have him kick my butt sounded good and all sorts of fun. Any other workout might not have gotten me out the door. Dance Jam Classes can always motivate me to get moving!

Step Two: Plan ahead for a workout time that you will least likely skip.

I know that if I put my workout off until the evening I have a much harder time finding the energy to power through a session. Unfortunately, I can not always get my gym time in every morning. It almost deterrs me from going to the gym at night. Good thing I love dance classes so much that it gets my butt out the door in the evenings or in front of my TV to do a home workout. Needless to say, it reminded me why it is so important to choose a time that works for you! Don’t make getting back into a groove hard on yourself by choosing to workout at 5 am when you hate the morning or at 6 pm when you know you will want to die of exhaustion. 

Step Three: Find a Buddy.

I’ll be honest…one of the biggest things that motivated me to hit the gym at night  or daily and my workout videos was you all. Blogging sure provides a heck of a lot of motivation sometimes! I know you all wouldn’t feel disappointed in me or anything ridiculous like that. Workouts are just my best blog brainstorming time! If blog brainstorming so you have something to discuss with blog buddies doesn’t motivate you, then find a “real life” pal to drag along and make things less miserable.

Step Four: Ease Back Into It.

Confession: I picked up this step in hindsight. After attending a conference that also focused on fitness I got a little gung-ho on my weights workouts of the week. I completed the following two workouts.

MONDAY: PLYO, CHEST, TRIS, & ABS WORKOUT (done as a circuit)

Move	Sets x Reps	Weight
push – ups	3 x 15	bodyweight
burpees	3 x 10	bodyweight
plated chest press	3 x 10	30 # per side
power kicks	3 x 20 per leg	bodyweight
triceps kickbacks	3 x 12	12# per side
stability ball crunch	3 x 15	holding 10 # med ball
planks	3 x 45 seconds	bodyweight

TUESDAY: HAMSTRINGS, BACK, SHOULDERS, & BIS WORKOUT (done as 3 different supersets)

Move	Sets x Reps	Weight
barbell deadlift	3 x 15	60 #
wide grip lat pulldown	3 x 10	75 #
back extensions	3 x 15	bodyweight
narrow cable row	3 x 12	65 #
cable side lateral raise	3 x 10	10# per side
cable bicep curl	3 x 10	20 # per side

SMH... My body hurt, lol Ouch. Not the smartest move on my part to go back in so forcefully. Take note that easing back in would make things much easier to keep up with and more natural in getting that groove back. FIND SOMETHING FUN!!!!!

Step Five: Be Realistic and Adapt As Necessary.

Along the same premise as step four, I quickly learned that I would have to openly adjust my workout plans so as not to sideline myself with intense soreness. Wednesday my training plan called for a 5 mile tempo run, with my tempo miles at an 8:43 pace. Ha! Hahahaha! My legs said no way and I had no problem adjusting that run’s goal to simply completing 4 miles, screw the pace. If I had tried to push it, my workout groove would have quickly turned into creating a nice groove in my couch cushions instead. You know…since I would not have a shot in the world of moving from said couch cushions.

Step Six: Just Do It.

**** Hope this helps everyone ***

CHEAT MEAL...How is it Important?

Many dieters think that having a cheat day amounts to failure, so they either struggle to avoid the temptation altogether or they feel incredibly guilty after they cheat on their diet and engage in some behaviors that are more damaging to their diet in the long run. While it's true that taking time off from your diet can cause some problems , there are some very important reasons to approach "cheating" that can aid in your physical and mental health

Understanding the Cheat Day

It's important that you understand that despite the name of the term, you shouldn't spend an entire day once a week eating whatever you please. Instead, you should designate one day (usually the weekend, when you're more likely to be out and about) during which you will cheat on your diet one time. This can include the main course of a meal or the addition of a dessert--but probably shouldn't include both, unless the dessert is a healthy one. That means if pizza, hamburgers, bread, cake, cookies, ice cream or anything else has been banned from your diet, you can have one of them at one meal or snack time on the same day each week.

Less Likely to Cheat Uncontrollably

When you plan a cheat day on your diet once a week, you can look forward to rewarding yourself for your hard work. Every time you feel the temptation throughout the week to stray off of your diet, you'll be able to remind yourself that you will have that treat on your cheat day and you'll find the temptation less strong than if you'd told yourself you can never touch that unhealthy food again.

If you don't have any cheat day to look forward to, you can be in danger of binge eating. You could find yourself reaching for "just one" unhealthy snack and wind up spending days overeating and eating unhealthy food that's not on your diet. After you're done binging, you'll feel guilty and you may attempt unhealthy behaviors, such as starving yourself or crash dieting, both of which can be harmful to your health and fitness plan.

Increases Your Motivation to Stick to a Healthy Lifestyle

Knowing that you can still enjoy one of the unhealthy foods you love at some point each week will make the fact that you're on a diet less of a punishment or a chore and more about living a new, healthy lifestyle that can still be fun. Getting depressed or lacking motivation to stick to a healthy diet and exercise plan can cause you to stray off of your healthy lifestyle regimen. Even just taking one week off of your diet and exercise routine can undo a month's worth of work to lose weight and build endurance in your body. Rewarding yourself and not being so hard on yourself can help give you the focus and determination you need to succeed during the rest of the week.

How much Exercise Should I Do...Lift For Your Life!!!

This question is one of the top questions I get asked, “how much exercise should I do?” This question can get a little complicated because everyone's body is different. However, doing SOMETHING is better than nothing. What I am going to tell you is that working out for 3, 4, 5 hours will NOT help you lose weight. It does NOTHING FOR YOU! You need to be doing the right exercises for a shorter amount of time. If you go to the gym for hours, are eating right and are still not seeing results? It’s because you are over training and not doing the right workouts. Every workout counts. You can’t just go to the gym and do a bunch of random workouts for hours on end. You are making your body really tired and confused.

So how much should you work out? In medical terms, it is recommended to workout at least 30 minutes a day. I can personally tell you that to burn more FAT calories (and faster) you should try to workout at least 45 minutes to 1 hour a day. While 30-60 minutes will not only help you burn fat, remember the key ingredient here. It will help your HEALTH by lowering heart disease, stroke, and high blood pressure. And please don’t forget that even 15-20 minutes a day of exercise WILL make a difference in your health & fitness.

If you can’t get in all your fitness in one session, that’s ok too. Some people have extremely busy schedules and it’s hard for them to get in a solid 1 hour at the gym. What you can do is split it up. Do 30 minutes of cardio in the morning, go for a walk around lunch time, do a few sets of weights at the gym later that evening. Never forget that SOMETHING is better than NOTHING!

Weight lifting or cardio? This is a common question. I will get in depth about in another blog for tomorrow. But know this. Not for one second think that you can achieve a fit physique by just cardio alone. Everyone seems to run tot he card machines and neglects the weights. If you want to minimize cellulite, lift a little weights. You will begin to develop muscle tone thru it and it will help tighten up your skin. Cardio alone will have you slim but flabby! Yeah you’ll be slim but honey!!!!!! You are going to jiggle like a plate of jello. It’s that “skinny fat” look you don’t want. Did you also know that building muscles helps you burn extra calories through out the day? YES IT DOES!!! Don’t be afraid of lifting those weights. You must do both along with healthy eating to see optimal results.

5 Tips to Kick Start your Day with Energy and Health

Here are some healthy ways to kick start your day that will provide you with long-lasting energy:

- Start your day with fresh vegetable or fruit juice and avoid caffeine
- Take small meals and munch on healthy snacks like nuts and fruits
- Get active by doing 30 minutes of workout
- Sip lots of water throughout the day to keep your skin glowing
- Take 10 minutes of sun exposure daily to boost your vitamin D intake

Wear your smile for a gorgeous day! Happy Thursday!